Kuti uremerwe uremu zvinodiwa mune zvakaoma, pfungwa, muviri nemweya. Saka kuti masero ose emuviri wenyu anoziva kuti iwe unoda kubvisa zvose zvakanyanya - kunyanya mafuta. Muchiitiko ichi, zvakakosha zvikuru kuti muviri hauoni kushungurudzika kana uchinge uremerwa-nokuti kushungurudzika chiratidzo chikuru chekutanga kwekuwedzerwa kwehuremu (izvo zvatisingadi hazvo).
Saka, uchitarisa zvose izvi, iwe unogona kuita chirongwa chekugadzirisa kwemazuva maviri kana kupfuura, asi zviri nani kutanga nemazuva makumi matatu chete. Izvo chete zvakakosha kuti usave wakasviba uye upedze nguva yakafanira uye kutarisira kuronga hurongwa hwokurwisana nehuputa - zvino kuputsa mitemo kuchava kukanganisa.
Kunyora chirongwa
Sezvinotarisirwa, chirongwa chakazara chekureruka kwekureruka hakugoni kuva nechinetso chekudya. Tinofanira kusanganisa mukugadzirisa uku uye kudzidziswa, izvo zvisingabatsiri chete kuvaka musumbu, asiwo kubatsira kudzivisa unhu hwepore kuora kurasikirwa nekuora mwoyo. Iwe unotanga kutanga kudzidzira kubva muvhiki yechipiri yezvokudya, kutanga kwemaminitsi makumi matatu, zvino zvishoma nezvishoma, kutora zvidzidzo kusvikira paawa.
Ita urongwa:
- Tinofanira kusarudza kuti tinorema zvakadini uye kuverenga kuti isu tine mamwe mapaundi akawanda sei.
- Tichafanira kuverenga nhamba yemakoriori pazuva, iyo inofanana nezvatinoda mumafuta, mapuroteni, makhahydrates, uye anofunga nezvehuwandu hwebasa.
- Tinoita kudya kwevhiki.
- Tinoita chirongwa chekudzidzisa.
Saka, chirongwa chegadziriro yekupera kwemazuva makumi matatu yakagadzirira, inoramba ichingove kupora zvinhu zvose.
Ideal uye overweight
Pane chimiro chakanaka uye chakanaka chekuverenga chiyero chakanaka:
- kureba mu cm-110 = chiremera chakanaka;
- kuwedzera kuwanda kunoratidzwa kunyange nyore - kubvira ikozvino tinotora chiremera chakanaka.
Caloric kukosha
Sezvo isu tichiti chirongwa chinobudirira chekudya, koriori inowanikwa inofanira kuverengwa uye inocherechedza zvakarurama, pasina kuwedzera uye kusina kukwana.
Pano zvakanyanya kuoma - tinosarudza nezera:
- kusvika kune makore 29 - (0,062 × kurema) +2,036) × 239;
- kusvika pamakore makumi matanhatu ((0,034 × uremu) +3,538) × 239;
- kubva pamakore makumi matanhatu ((0,038 × kuyerwa) + 2,755) × 239.
Zvadaro, unofanira kuverenga zvinhu zvose maererano nebasa rako.
Chiito munguva yako yekusarura:
- chiedza - 1.4;
- kuenzanisa - 1,5;
- zvakasimba - 1.6.
Basa mubasa rekushanda:
- chiedza - 1.4;
- kuenzanisa - 1,5;
- zvakasimba - 1.6.
Zvimwe zviratidzo. Iyezvino iwe unoda kuwana mavhareji, pakati pekushanda uye nguva isina (semuenzaniso, kana iwe unenge uchiita basa uye kurovedza, sekusununguka, iwe unoda kuwana muvhareji wekuenzanisa uye nyore nyore basa).
Iko ndiko, kazhinji, 1.5.
Tinowedzera huwandu hwechirori nechiratidzo ichi, zvino tinotora mazana 500 - izvi zvakanyanya kubvisa pazvinouya purogiramu ine zvishoma yevakadzi.
Ration
Muenzaniso wemhando ndeyotevera:
- girazi remvura pane chisina chinhu chiri mudumbu;
- kambomira - oatmeal ne broccoli, girazi idzva;
- yechipiri kudya - cottage cheese, 1 machungwa;
- masikati - yemiriwo saladi, rizi, chicken fillet yakabikwa, 1 apple, 1 mbiriso, green tea ;
- nyoka - 1 bhanza;
- Kudya - avocado saladi ne 1 slice yechingwa ye rye;
- vasati vaenda kunorara - kefir.
Kana iwe uchiri "ane" koriki kadiki - wedzera 10 g ye chokoti yepamusoro.
Chinhu chinonyanya kukosha ndeye muenzaniso wemenu, uye zvokudya zvako zvinofanira kuva zvakasiyana siyana zuva rimwe nerimwe. Saka, shandura, fara uye ureruke!